Ever have one too many cocktails or glasses of wine and find yourself with a case of the munchies? Life hack: keep Siete Foods grain-free chips in the house for these emergencies. Guilt-free pig out! :-P

But anyway, I eat Siete Foods tortillas and chips daily in one way or another. I think I might even go as far as to say that this is one of my favorite homemade alternatives thus far. I love going to an amazing brunch spot and ordering chilaquiles, but since it's a pretty heavy dish this doesn't happen that often. Thanks to Siete Foods, I made my own version at home with all the healthy alternatives!

Ingredients:

-1 egg, cooked over-easy

-Better Bean Co black beans

-1/2 avocado

-2 tbsp. diced red onion

-1/2 tsp onion powder

-1/2 tsp cayenne pepper

-1/4 cup fresh salsa

-1/2 jalapeno, sliced

-2 tbsp. cilantro

-10-15 Siete Nacho grain-free tortilla chips

-1/4 cup Siggi's plain Greek yogurt

-Vegan cheese (optional)

Instructions: So while the egg was cookin on the griddle... I made the guac. Mash the avo and mix it up with the diced onion, cayenne pepp and onion powder. When the egg is almost done, throw some Siete Foods grain-free chips on the stove top, too, with coconut or avocado oil until they look a little toasted and browned. Throw the chips on a plate and pour salsa over them (I used store bought from Whole Foods because I like to be crafty, but I'm also a busy lady). Plop the egg right over the chips and salsa, sprinkle with jalepnos and greek yogurt, which is replacing sour cream. Put a dollop of Better Bean Co black beans and your guac on the side (with optional vegan cheese sprinkled over). Sprinkle cilantro and voila! Served here with a bulletproof coffee and 1/2 grapefruit with a little coconut sugar because I've been on a grapefruit kick. Enjoy the guilt-free crunch this weekend, y'all!!

Since I've gotten my Vitamix, I've been on a mission to try new recipes semi-regularly. I had my heart set on homemade pesto, but the store was out of basil for 2 weeks. TWO WEEKS. I think this is where we hashtag #firstworldproblems but ANYWHO... it was back in stock this week so I made this bomb dish. It's super simple. Super basic. And, thanks to Vitamix, super easy to make!

Disclaimer: the pasta is store-bought almond flour (paleo friendly) and the salmon was grilled with just olive oil, salt and pepper. I seasoned with parsley on top, as well.

Ingredients:

-3 Tbsp pine nuts

-2 cups basil

-1.5 tsp minced garlic

-1/2 cup parmesan cheese

-1/2 cup extra-virgin olive oil

-salt and pepper to taste

Instructions: Throw all of it in the Vitamix/food processor and blend. For Vitamix, gradually turn up from setting 1 to 7. For Vitamix, use the Tamper ("wand thingy" as I like to call it) as needed to maneuver all of the basil leaves/nuts into the blades to blend. Serve over pasta... on homemade pizza.... maybe some pesto chicken... go nuts!

I didn't know whether to call this, "Cranberry Compote," Or "Cranberry Sauce," soo.... Cranberry Compote Sauce it is! Some of y'all may LOVE canned cranberry. I know there's some of you weirdos out there (kidding :P ). But every year when that cranberry comes to the table I wish I made my dang own. And I've been majorly procrastinating because I should've made this around Thanksgiving, but point is... I made it! And it's soooo easy. Here we go...

Ingredients:

-1 12oz bag cranberries

-1 cup coconut sugar

-1 cup water

-2 Tbsp apple cider vinegar

-dash of pink Himalyan sea salt

-dash of cinnamon

Instructions: In a pot, whisk together water, coconut sugar and apple cider vinegar and bring to a boil over medium-high heat. Once boiling, whisk in cinnamon and salt. Then add in cranberries and lower to a simmer for 10 mins, stirring occasionally. You will hear the cranberries poppin'. After about 10 minutes, use a potato masher (or a fork like I did) to mash up the cranberries to desired consistency. Turn off heat, but leave the pot on the burner to cool for 20-30 minutes. Enjoy as a jam on toast or sauce on meats!

EASY TO USE. It's almost toooooo easy, but I mean that in a great way. This time I made some homemade hummus.

Ingredients:

-1 can chickpeas (low-sodium) WITH the liquid

-1/4 cup tahini, stirred (homemade or store bought)

-1/4 cup lemon juice (approx. 2 lemons)

-3 Tbsp extra virgin olive oil

-2 cloves garlic, minced

-1/4 heaping tsp cumin

-1/8 tsp cayenne pepper

-1 tsp salt

Toppings for Serving:

-paprika

-parsley

Instructions: Set 2 Tbsp chickpeas off to the side for serving. Place the remaining chickpeas and liquid, along with all of the other ingredients (tahini, lemon juice, olive oil, garlic, cumin, cayenne pepper, salt) into your Vitamix or food processor. Turn Vitamix on regular setting starting at setting 1 and slowly moving up to 10. Smooth until well blended; if necessary add in a little more liquid for consistency. Pour into a serving bowl and place the chickpeas you set aside in the center. Sprinkle with Paprika and parsley. Serve with veggies or pita chips or whatever the heck you want!

YOU GUYS! Wow. Merry Christmas! Happy Holidays! I can't believe it's almost New Years! This little blog baby always kind of gets the back burner to the business of my life, but I'm going to work on changing that in 2018 (one of my "intentions" because resolutions are so overrated).

ANYWHO.. for Christmas I got a new Vitamix and I. AM. PUMPED. I've been wanting to make this healthier version of Panera's delicious Autumn Squash Soup since, well.. autumn. I didn't think my Nutribullet could handle it, though. So as soon as I got this baby... SOUP TIME.

I'm gonna keep it real here.. this is pretty good, but I may tweak something the next time I make it. Can't quite put my finger on what's missing... maybe if you make this and notice you can let me know what it needs. Maybe cassava flour.. something to ponder. Overall, a great homemade soup with healthy, real food ingredients (and less money.. let's be real).

Ingredients:

-4 to 5 cups cut butternut squash (I got the pre-cut because cutting butternut squash is kind of a pain in the you-know-what)

-1 can pumpkin puree

-2 medium gala apples

-1 small sweet onion

-2.5 cups vegetable or bone broth (I used Vital Proteins Bone Broth)

-1/4 cup Apple Cider Vinegar (or 1 cup apple cider/juice)

-2 Tbsp honey

-2 Tbsp virgin olive oil

-1tsp cinnamon

-1 tsp ginger

-1/2 tsp curry powder

-1/2 tsp turmeric

-few dashes pink Himalayan sea salt

-few dashes black pepper

-1 cup plain Greek yogurt

Instructions: Chop the apples, quarter the onion, chop the squash if not precut). Drizzle and coat with olive oil. Place on a baking sheet and roast at 450 degrees for 20 minutes. Remove and let cool for approx. 10 mins (I removed mine from the pan and let cool back in the bowl (I used to coat with olive oil). Add pumpkin and apple cider vinegar to the blender (Vitamix, etc). Once cooled, add the roasted veggies. Slowly increase Vitamix speed from 1 to 10, then turn to High setting for ~1 minute. You may need to do this in 2 batches depending on the size of your blender. Pour pureed mixture into a large stovetop pot. Add in veggie or bone broth and bring to a boil over medium-high heat). Once boiling, add in honey and spices. Lower to a simmer and stir occasionally for another 10 minutes. Turn off heat and stir in plain greek yogurt (this replaces the heavy cream and butter you might otherwise have added). Top with pepitas and enjoy!

I don't know 'bout where y'all are at, but in Chicago it is gloomy and chilly. The cold and rain have kicked in, the days are getting shorter and darker and I just want to be cozy AF. But this time of year means at least one awesome thing... CHILI SEASON. I made this healthier version (which could totally be a vegan version, as well, if you leave out the meat and bone broth). Now I've got a huge full pot that I will be eating for the next foreseeable future and life is good.

HALLOWEEEEEEN. So, Halloween is actually my absolute favorite holiday. I used to throw Halloween parties annually and make jello shots for everyone. This was quite a few years ago now (so quit judging me), but I still LOVE to celebrate Halloween and fall (when Mother Nature actually gives us fall). So post my yoga-sculpt class I decided.... It's fall. It's Halloween. Time to step away from my green smoothie for a minute and get seasonal with this orangey goodness.

Pumpkin e'rythang, AMIRITE?! So these are actually SERIOUSLY delish, you guys. SRSLY. Like, how can they be good for me and taste this good delish. If you haven't gotten on the energy ball train yet, hop aboard. I've made others in the past and just to reiterate.. they make great pre-workout bites and or snacks/desserts. These particular ones are on the sweeter side, but it's pumpkin season and I have a lot of organic canned pumpkin left over so I gotta get creative and along came these...

Instructions: Blend oats and cashews until you get a powder (flour-like consistency). In a large mixing bowl, combine pumpkin, maple syrup and nut butter. Stir until combined and then add the oat/cashew powder. Stir in chia seeds, protein powder, pumpkin pie spice, and almond flour. Consistency will be stickyyyyy. So let chill in the fridge for 30-60 mins. Remove and roll into balls about 3/4" in size. Store in the fridge and enjoy one before your workout or in between meals as a snack. Party, party, party....

Speakinig of basic… IT’S FINALLY FALL!!! Bring on bonfires and football (and playoff baseball… I see you, Cubbies <3). But mostly… Pumpkin Spice Latte madness is upon us and I’m not mad about it. But TBH, I don’t really ever go out and order a PSL. They’re usually so loaded with crap that it takes the fun out of it for me. So this season I decided… PFFT! I’ll make my own. Now you can, too!

Instructions: Brew your coffee. Then add all ingredients to coffee and blend. The beef gelatin will make your coffee foam right up like a latte. No whip cream necessary (but totally optional if you’re feelin’ it! Or use coconut cream). Pour into your fav mug and add a dash of cinnamon or pumpkin pie spice to the top. Then get sippin’!

Also known as the "Basic AF" smoothie. I'll be honest, my breakfast and lunch during the week tend to stay prettyyyyyy boring. I usually have just about the same thing every day during the week. I do this for a couple of reasons... 1). It doesn't bother me at all. I don't get bored. 2.) It makes my daily routine and sticking to a healthy game plan that much easier because it takes the "think" out of it. I'm used to making my go-to smoothie. so I prep it the night before and blend it in the mornin' and off I go. No time wasted in the AM.

I do occasionally make modifications to get some new nutrients in there, but for the most part I can trust on old faithful here to get the job done and be on the go. So now I will share it with you. :)

Ingredients:

-2 cups spinach or kale

-1/2 cucumber

-1/2 green apple

-4-5 frozen pineapple chunks (option to use cauliflower chunks instead for less sugar)

-1 tbsp Spirulina

-1 tbsp maca powder

-1 tbsp ground chia seeds

-3 dashes turmeric

-1/2 tsp black pepper

-2 scoops collagen peptides

-1/4 cup water

Instructions: Just chop veggies/fruits and blend ingredients. Because I prep the night before I will add the spinach or kale, cucumber, apple, spirulina, maca, chia and Ashwagandha and leave unblended. Then in the morning I add the water and blend that. After blending I add the pineapple, turmeric, pepper and collagen and blend once more.

Now you may be asking yourself, what the hell is with all the potions and powders? I'll briefly discuss the benefits of all of these little gems in more detail.

Collagen Peptides:

Collagen is the most abundant protein in the human bod. As we age, we stop making enough. Adding collagen into the diet can help replenish some we've lost and is beneficial for gut health, digestion, hair, skin, nails, joints and bones.

Spirulina:

A high protein, very nutrient-dense algae powder. It also contains fatty acids which have anti-inflammatory benefits and many antioxidants. Some studies suggest Spirulina may help with heavy metal toxicity and with allergies.

Maca Powder:

Maca is a cruciferous vegetable and very nutrient dense. It has been associated with several hormonal balancing benefits.

Chia Seeds:

Another nutrient-dense "superfood," as they say... chia seeds are associated with benefits related to healthier skin, aging, digestion, energy and heart health.

Ashwagandha:

An herb commonly used in Ayurvedic healing or Chinese medicine. It is often compared to ginseng for it's adaptogenic properties. Associated benefits range from improved immune system to reductions in stress and anti-inflammatory benefits.

Feel free to use the "potions" or ditch 'em. Get creative and add your own! Feel free to share your recipes/modifications below. :)

If there's one thing we can all come together on... it's tacos. And there's so many different ways to make them that the carnivores, omnivores and herbivores can all be happy. I made mine with fish, but vegans, you can totally just leave the fish out and you're good to go!

I made these little babes with Siete Foods tortillas (game changer alert).

Ingredients:

-Siete Foods Almond Flour Tortillas

-3 oz salmon

-1/4 cup spinach

-1/2 Hass Avo

-2 Tbsp Better Bean Co Chipotle Bean Dip

-Drizzle Tahini Sauce

-2 diced carrots

-1/4 cup sauerkraut

-cinnamon

-pink Himalayan sea salt

-black pepper

-garlic powder

-coconut oil cooking spray

Instructions: Season salmon with coconut oil, pink Himalayan sea salt, black pepp, cinnamon and garlic powder (or whatever the heck you like). Grill salmon (I used a griddle) skin side up first for 4-5 minutes then flip and grill skin side down for an additional 4-5 minutes depending on fillet size. Option to remove the skin at this point (it will come off really easily after cooked). Roast carrots in oven at 425 degrees for 25 minutes seasoned with cinnamon. I'll usually prepare a ton of veggies for the week and just use a few for the recipe. Then dice 2 of the carrots once cooked. Prepare 2 tortillas with greens, diced carrots and sauerkraut. Cut the salmon and avocado into small sections and distribute amongst the tacos. Drizzle tahini sauce over and chow down!

Whose weakness is pancakes?! ::raises hand:: How can ya not love these fluffy, delectable little thangs? Well, I shi--- kid* you not... these protein pancakes are life savers.IMO they're just as good, if not better, than the real deal. And they're EASY to make.They contain literately THREE ingredients, although, ya know I gotta doctor mine up.So here's my recipe! Enjoy and let me know how much better your life is.

PS- sorry vegans.. this one contains eggs. You can make vegan pancakes w bananas, though. Perhaps I'll get to that another time...

Ingredients:

-1/2c cottage cheese

-1/2c oats

-3 whole eggs

-1 tsp vanilla extract

-cinnamon

Toppings:

-pecans

-blueberries

-extra cinnamon

-1 Tbsp organic maple syrup (optional)

Instructions: Blend all of the ingredients in a blender/nutribullet, etc. Spray or oil a griddle/frying pan.I spray with coconut oil. Light the burners on medium heat.Wait about 1-2 mins or until a drop of water sizzles on the griddle.When the temp is right, scoop a 1/4c serving of batter and pour onto the griddle or pan.When the pancake is bubbled up on one side, flip to the other side.Recipe makes approximately 6 pancakes.Top with toppings listed or toppings of your choice!

Looks ain't everythang, eh? Full disclosure here. I F'd up. My intention was to make a purdy purple acai bowl and here we have pea soup colored acai bowl. All good, man! Gotta roll with it. Still delish and nutrish (totally a word).

Not only does this quote remind us to stay present, but it mentions 2 of my fav things.. eating and traveling. Walking is pretty cool, too, I guess.. so, 3 of my fav things! Buddha was a wise, mindful man and the Buddha bowl is a mindful meal jam packed with nutrients. You can make these babies vegan, or non. I made myself this vegan one and it was pretty dang delish, if I do say so myself. Best part.. super simple to throw together!

Preheat the oven to 425 degrees. Begin to boil 2 cups of water on the stove top in a pot. Mix the chickpeas, chipotle powder, salt, oregano and turmeric with olive oil in a bowl and once thoroughly coated, spread onto a baking sheet (lined with aluminum foil) or a cast iron pan, like I used. When the oven is heated, put the chickpeas in to bake for 15 mins. Once the water is boiling, add quinoa. Let simmer about 10-15 mins and then let cool another 5 mins. Once chickpeas and quinoa are cooked, fix up your Buddha Bowl. I drizzled chipotle bean and Sriracha onto my quinoa and Sriracha and black pepp onto my avo for added flavor. Voila! You made a Buddha Bowl.

By now you've likely heard of this trendy bright green drank. Aside from being real purdy, it's been touted to have several health benefits. Basically matcha is your average green tea on steroids. This is mainly due to the fact that you're ingesting the leaf versus steeping the leaf. By doing so you get TONS of antioxidants in one serving. Matcha also contains fiber, chlorophyll and aids in detoxification.

I think you get the point... stuff's good for ya! And you can get creative and make it even tastier if you're not yet accustomed to matcha's natural flavor.

You'll see matcha lattes offered at many coffee shops now, but here's my own homemade recipe.

Boil 6oz water (or make in the Keurig like I do). Let water sit 1-2 min and then add in the matcha powder and non-dairy milk. Use a matcha whisk (like the Teavana one pictured below) to sift the powder into the water/milk combo. Add in your lavender, vanilla, honey as desired to taste. Quite honestly, I have a milk frother at home and when I'm lazy I just throw the ingredients in there and let it do it's thing (not recommended per the frother instructions, but I like to live dangerously.. hehe). Get yo' sip on!

Sorry, but Game of Thrones is life. Completely unrelated, Pitaya is on fire right now, right (more dragon references)?? TBH, I'm more of a purple person myself, but this hot pink has got me like ::heart eyes emoji:: SO PURDY!! Decided to get me some Pitaya Plus and have myself a pink party.

DISCLAIMER: NO DOGS WERE HARMED IN THE MAKING OF THESE BALLS. NOR WERE THEY PROVIDED ENERGY BALLS.

They were provided treats, though, for their short-lived cooperation and cuteness.

Discovering energy balls was a little life changing for me (I'm a dietitian, these nerdy things excite me). Need a pre-workout snack? Energy ball. Craving something a little sweet, but want to stay on track with your healthy eating? Energy ball. Late night dessert that won't break your diet bank? Energy ball. They are universal. Taking the time to make them one day out of the week is 100% worth it in regards to the amount of time you'll save when you're trying to eat healthy and you're a busy human ('busy human' is kind of redundant).

There's TONS of recipes out there so I encourage you to play around with them. You can make these vegan or add in Collagen Peptides; make them sweeter or make low-sugar options.. whatever you like! You do you.

I've tried a variety. Some of these balls are inspired by other food blog babes and some are my own experiments, but here are a few different recipes to try to get you started.

Combine all ingredients and blend. Mix in water and pulse again for doughier consistency. Scoop out the dough into balls whatever size you prefer. I rolled mine in coconut flakes. Put in the fridge or freezer to harden and eat throughout the week, as desired!

Pulse the oats to get a flour-like consistency. Add dates and pulse until combined. Add in the vanilla, almond butter, sea salt and pulse to get a dough-like consistency. Add the warm water in, as needed, to get the mix to stick together. Add Cacao Nibs in and pulse or sprinkle into the dough. I sprinkled them in. Roll into balls and store in the fridge/freezer in an air tight container. Enjoy!

D's Cinnamon Maca Balls

-1 1/2 cups almond butter

-1 tablespoon maca powder

-1/4 cup oats

-1 scoop Vital Proteins

-1/2 cup dates

-1/4 cup cashew milk

-dash of Himalayan pink sea salt

-1 teaspoon vanilla extract

-cinnamon (generously)

Blend all ingredients to form dough-like consistency. Roll into balls. Easy peasy.

Woohoo! I made it through the whole thing without making a bad joke about "balls!"

Okay, here goes… HI GUYS!! I know what you’re thinking.. ANOTHER girl with a blog. I know. In my defense, since I’m constantly sharing nutrition, yoga and other wellness-related info, I’ve been playing around with the idea of starting a blog for a while and finally decided to just go for it. I mean, why the heck not? “YOLO,” as the kids say… Joking aside, I feel like I have things to share with the world that other like-minded folks out there would dig and we could share ideas back and forth and be inspired by one another. So I’m going with my gut on this one.

A lot of what held me back from starting this adventure sooner was simply not knowing where to begin. How do you start something like this? So I decided to just start at the beginning with the “why” of this Dietitian Gone Wild blog and where I hope to take it. If you wait for everything to be perfect before you begin, you’ll never begin and, to be honest, I’m kind of a spontaneous, risk-taker type anyhow. I take pride in that. That’s why it’s Dietitian Gone WILD and not Dietitian Gone Timid.

So, that’s where I want to go first with you... The name. Why “Dietitian Gone Wild?” Well.. a lot of reasons actually:

The first reason is related to "wild" foods. By this I mean whole and natural foods. If you read the Nutrition Philosophy on my site, you’ll know I believe in Holistic Nutrition and, for me, that means replacing the processed, hormone and pesticide containing foods in our diets with more whole, clean, REAL food because that is what leads to a more optimally functioning body. I mean, why would we assume we could feed ourselves crap and expect our bods to function optimally? Seems kind of like a "duh," right? Still.. easier said than done and that's where I want to be available to help. If you’re looking for a calorie count, I’m probably not your girl. I’m all for listening to our bodies and healing our bodies and then seeing the positive rewards.

The second way “wild” resonates with me piggybacks on the holistic nutrition philosophy I mentioned above. To achieve positive health outcomes, I believe we need to look at the entire picture. Not just our diets or our exercise routines, but mind, body and soul. In today’s society we are STRESSED O U T. Like, really stressed out. And workaholics. And over-stimulated by the increase in communication thanks to technology. We do NOT stop and just… chill. We don't get out into nature enough. We don't PLAY enough. And unfortunately, our bodies respond to this in a big way. More research is beginning to look at the benefits of mindfulness and mediation on reducing stress and improving our physical health outcomes and I strongly believe incorporating these into our lives can help our bodies function optimally. We need to find what it is that lights up our soul and fires up passion within us and do more of those things! I WON'T believe we’re on this earth to work hard and die. I believe we need to find that wild within us (which is unique for all of us) and embrace it fully!

And the final way “wild” speaks to me has to do with my personality, which you'll get to know a lot better if you (hopefully) continue to check out Dietitian Gone Wild. Most Registered Dietitian’s are very strong Type A’s. And in a lot of ways, I am. I've always been a good student/dedicated employee, picked things up quickly and paid attention to details. However, in a lot of ways, I am NOT Type A. I am very go-with-the-flow and adventurous and spontaneous and all that good stuff. Blame it on the Gemini, if you're into that sort of thing. I believe in being healthy and that it’s hugely important, but I acknowledge that we’re human and sometimes you may just need a pizza and a beer and that THAT’S OKAY. That’s part of the “feeding our souls.” We need to have FUN and let loose every now and then. Letting loose and having fun looks different to everyone, so I’m not suggesting everyone needs pizza and beer sometimes (even if I want to), but I’m just saying we need to find the balance. Embrace your wild and learn how to balance it out. And if you need help with that, well… I know a dietitian who's up to the task (wink, wink).

So hopefully by now you’ve caught on that sarcasm is one of my favorite pastimes, but in all sincerity, I am VERY passionate about health and wellness. I believe my calling is to share this passion and help others via this route. I created Dietitian Gone Wild for that purpose and with it I hope to share recipes, health tid-bits, holistic concepts, yoga talk, travel and how that can feed our souls and lots, lots more! I want to use this as an outlet to inspire and get inspiration back, because generally what we put out into the Universe, we get back. So feel free to chat me up! Leave comments, follow on social media, email me.. WHATEVER! Looking forward to beginning this adventure and hope to have you along for the ride.